"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

March 2017

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts

March Workouts

Days This Month: 31
Some form of exercise: 6 of 27 days
Approx. exercise hours: 9.5
Approx. hiking/climbing miles: 14.0
Paddling miles: 0.0
Cycling miles: 6.75

March WORKOUTS AT A GLANCE -
3/13 - Clover Springs Speed Hike
3/14 - PFC Gym/Lifting, Core Strengthening & Conditioning
3/21 - Cycling/ PFG Gym Lifting
3/22 - Speed Hike/PFC Gym Core & Lift
3/25 - Point Arena Hike
3/27 - Clover Springs Speed Hike/PFC Gym Lifting

Sunday, January 23, 2011

Location: PFC Gym

Workout: Strength
Warm-up
200 meter row @ 70# resistance

Weights
Bench Press
Trying to find my 7 rep fail weight
18x @ 85#
7x @ 105#
7x @115#

Bent Row
3x 7 @ 135#

Deadlift
5x @135#
5x 155#
5x @ 205#

Core Strengthening & Conditioning
50x two handed kettlebell swing @ 44#
10x turkish get-up w/30# sandbag

Time: 00:46:00


Location: Lake Sonoma

Workout: Trail Hike
South Lake Trail
From the trail head on Old Skaggs Springs Road, hike the South Lake trail to the Skaggs Springs Vista trail head.
20 min. stop for lunch, numerous stops for photos.

Miles: 9.5
Time: 04:30:00

The trail head on Old Skaggs Road


Crossing Warm Springs creek. It was a lot lower than the last time I was here.


Old Sawmill Camp junction


An old reservoir above Old Sawmills camp

The crossing at Picnic Creek, mile 5.2

A view of the lake below the Vista trail head. The little shack on the water is a DFG check station used by wild pig hunters


Refreshment back at the trail head

Tuesday, January 18, 2011

Location: Cloverdale Backroads,

Workout: Endurance
Cycling/Road Bike - Preston Loop
Time: 00:29:16
Miles: 7.0

Location: PFC Gym
Workout: Core Strengthening & Conditioning
10x air squats
7x 80# overhead press
7x 80# back squat
50x 44# two handed kettelbell swing

3 Rounds of
7x 20 inch box jump
7x band assisted pull up
7x abmat sit up
7x push up

Time: 00:28:00


Sunday, January 16, 2011

Location: Sonoma County Backroads

Workout: Endurance under 90
Cycling/Road Bike - Canyon Road Loop
Dutcher Creek Road, Old Redwood Hwy version.
I past Drew' Mills going the other way between Geyserville and Zanzi's Turn.

Time: 01:27:08 (actual ride time)
Miles: 18.9

Note: When I'm in shape, I can Ride this in 01:10:00. I wasn't pushing it today, but a good benchmark to work towards.


Location: Point Reyes National Seashore

Actual: 1/15/11
Workout: Endurance, Core
Cycling - MTB / Inverness Ridge Trail
From the parking area near Mt. Vision, Ride the Inverness Ridge Trail down to Limantour road. Ride back up Limantour Road to the top and rip down to meet Marcie at the Marsh Trail parking lot.

Approx. Time: 00:45:00
Approx. Miles: 6.0

On the Inverness Ridge Trail looking out over Tomalas Bay.


Estero Trail
Ride out Estero Trail until we got turned around because of extremely wet and muddy trail conditions.

Approx. Time: 01:30:00
Approx. Miles: 4.0

Looking out into Drake's Estero (the link to a larger view won't work because Blogger blows!).

Marcie on the trail before it got un-rideable.

Another look at Drake's Bay at our turn-around point. The black lines in the water are the Drake's Oyster Company's oyster beds.


Friday, January 14, 2011

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance (under 90 mins.)
Cycling - Preston loop (long version)
From home, the long version of the Preston loop. I rode it clockwise because that's the easier way and I'm out of shape.
Minor bike computer malfunction so time/distance are estimates.

Time: 00:45:00
approx. miles: 9.0

Location: PFC Gym
Workout: Core Strengthening & Conditioning
3 rounds of:
7x push ups
7x abmat sit ups
7x band assisted pull ups
15 second rest between rounds

Get ups
10x with 25# sandbag

Time: 00:20:00

Thursday, January 13, 2011

Location: PFC Gym

Workout: General
Free Weights
Overhead press
Bent Over Row
Two Handed Kettelbell swings

Time: 01:00:00

Monday, January 10, 2011

Location: Lake Sonoma

Work-out: General
Kettelbell, Trail Hike
50x air squats
50x two handed kettelbell swing @ 44#

Trail Hike Loop - Grey Pine/Lone Rock/No Name Trail
Approx. miles: 4
Time: 01:10:00

Total Time: 01:20:00
DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.